Monday 8.4.25

Workout of the Day

STRENGTH

Perform 6 sets of the complex for load:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead

Notes
Rest as needed between your sets. Today you have the option of performing a press, push press or jerk to get the bar overhead. Compare to the complex we did on 7/14/25 (Week 2). The decrease in total volume should allow you to lift heavier across all of your work sets.

METCON

EMOM x 15 MIN
A: 3 Power Cleans
B: :20 Bike SPRINT
C: Rest

Notes
We recommend fast, heavy singles on the power cleans rather than touch-and-go reps for this EMOM. Take the time to reset before each lift.

Advanced members should aim to lift around 75% or more of their 1RM. Beginners may need to reduce reps to maintain good form and cycle consistently from the floor.

On the bike, go for near red-line effort each round. Your performance will likely drop-off by rounds 4 or 5. Find a balance—push hard, but not so much that it compromises your power clean technique.

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CrossFit Group Class Programming Template (WK5/8)

The art and science of warming up your lifts

In some of yesterday’s group classes, Coach David asked members to write out their planned warm-up progressions for their lifts, including the magnitude of each weight jump. This is a great way for members to be more intentional about the weights and reps they choose, and it also provides transparency between athlete and coach for better feedback.

In the image above, the member’s deadlift warm-up plan is written in purple, while Coach David’s recommendations are in green. The original plan included jumps of 40 lbs, 50 lbs, 30 lbs, 20 lbs, and 25 lbs. Not bad—but if we compare it to the recommendation, we see a suggestion to skip the 95 lb set and, after 135 lbs, make jumps of 50 lbs, 20 lbs, 20 lbs, 20 lbs, and 15 lbs. In this version, the weight increases are more consistent or decrease in size as the lifter approaches their working weight.

Another member had two 50 lb jumps followed by a 5 lb jump before reaching their work set. These kinds of inconsistencies are common and may go unnoticed by coaches unless you ask for feedback.

So, a gentle reminder: plan your warm-ups, write them out, and ask your coaches if you’d like feedback on your approach. Happy lifting!